New Ulm CrossFit – WOD
Warm-up
4:00
8 Squat Jumps
6 Push-ups
20 Singles
10 DL (Bar)
Mobility
PVC Fr R
Ankle
Weightlifting
OT :90, Not Tng
Squat Clean (5 x 2 @ 80%)
Squat Clean (3 x 3 @ 80%)
Power Clean (5 x 2 @ 80%)
Power Clean (3 x 3 @ 80%)
Clean Pull (5 x 3 @ 90%)
:02 Pause at the Knee
Metcon
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
5 Power Cleans 135/95
25 Dubs